Bar Pull Up Progression

In this progression, Carl breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it's important to maintain control of your body positions throughout the full range of motion to be progressive.

CrossFit Games Breakdown - Regionals Workouts - Pt.1

With the 2011 CrossFit Games Regionals Workouts announced ahead of the competition this year, we are fortunate enough to get a chance to break down some of the key gymnastics movements for you with some final coaching tips and cues. In this video, Carl talks about the Handstand Push Up, and how to take it from chest against the wall as you've trained with the GWOD and skill transfer doing it with your to back against the wall.

All the practice you've had with chest against the wall to emphasize initiating movement through sending your shoulders forward into the tripod position is KEY even with your back against the wall, not only to maximize power but also to preserve your form and not over extend under load or fatigue.  That said, setup proper and find your ideal shoulder position so you can move fluidly between a lockout and tripod position. Trust your training to make every rep count. 


Dumbbells Overhead Hold

  • Stand with feet under hips
  • Belly and butt tight and looking strainght ahead
  • Press dumbells over head and lock elbows out with shoulders active pushing up into your ears
  • Arms behind ear ideally
  • Turn thumbs out
  • Hold


Handstand Hold Against Wall

... (details coming soon)

Handstand on Rings

  • Hands shoulder width apart, try to turn your hands out to a ten & two o'clock thumb position
  • aintaining hollow body position during the hold

Note: Legs can be on the cables for assistance to guide direction

Handstand Practice and Spotting Pt.1

In this series, Carl will demonstrate, with Adam's help, some ways to develop your handstand by yourself and along with a partner to help spot you. In this video, Carl shows you that the key is to allow your body to develop an awareness for new overhead positions, along with a progression that will help you overcome the fear and awkwardness of these new positions when you're upside down with your head inches away from the ground.

Handstand Practice and Spotting Pt.2

Next, Carl and Adam demonstrate how to do partner spotting to help guide the athlete to tuck up to handstand. The tuck up is a key drill to work on solo and with a partner, as it helps to train you to always lock out your arms and push away with your shoulders.  Only then will you feel like you have a solid foundation with your hands to the ground to be able to extend your legs up into a full handstand.

Handstand Practice and Spotting Pt.3

In part 3, Carl helps Adam find control with his handstand with another spotted exercise. As the spotter, make sure you help the athlete feel secure to get them safely back to their feet while you progressively move your spot & support down. As the athlete, focus on maintaining core stability and finding your balance as the spotter transfer more control to you. This will likely take more than a few tries, so communicate with each other when you see or feel any breakage in positions that needs to be fixed on the next attempt.

Hollow Body

  • Lie down flat on back and push belly button down towards the floor, your lower back should be touching the ground
  • Keep your abs and butt tight at all times, and with your arms pointed straight overhead and legs straight with toes pointed
  • Start slowly raising your legs and shoulders off the ground
  • Your head should come off the ground along with your shoulders, with your ears are glued between your shoulders
  • Stay tight with your abs and butt and find the lowest position you can have your arms and legs without them touching the ground AND without breaking your lower back (where it begins to arch off the ground)
  • To develop your hollow, you can start with your arms and legs higher (1-2 feet high off the ground) and slowly build up strength until they can be held lower (just inches off the ground) without breaking the position
  • Being able to hold the hollow body position is key in gymnastics, whether you're in a handstand, in a support hold on p-bars or rings, or doing straight and broad jumps.  Continue to find and develop your hollow!

Hollow Body Progression Pt.1

Finding, developing, and maturing your Hollow Body position.